Tempeh Stew Recipe

Tempeh, lentils, potatoes, and carrots in a tomato broth stew served with brown rice.

4.94 from 16 votes

This high-protein Tempeh Stew uses my foolproof method for making tempeh seriously delicious. It's vegan, gluten-free, and packed with iron. Enjoy it over brown rice. (Oil-free option.)

Prep Time15

Cook Time35

Total Time50

Course: Main Course

Cuisine: Vegan

Servings: people

Calories: 433kcal

Author: Nisha Melvani

Ingredients

8 ounces tempeh simmer for 3 minutes (see note)
2 tablespoons olive oil or vegetable broth
2 tablespoons tamari or soy sauce
1 medium yellow onion diced
2 ribs celery sliced (about ¼ cup)
2 medium carrots sliced into ½-inch coins (about 1 cup)
Dash of salt
4 garlic cloves minced
3 cups vegetable broth
3 Yukon Gold potatoes peeled, chopped into ¾-inch pieces
½ cup lentils green or brown
7 sprigs fresh thyme or 1 teaspoon dried
2 sprigs fresh rosemary
2 bay leaves
14 ½ ounces diced tomatoes canned, with juice (or fire-roasted canned tomatoes)
1 tablespoon Worcestershire sauce (Annie's, The Wizard's)
Freshly ground black pepper to taste

Instructions

Tempeh: Use your hands to break up the tempeh into large crumbles. Heat 1 tablespoon oil or broth in a large skillet over medium-high heat. Sauté the tempeh for about 5 minutes, or until golden brown. Add 1 tablespoon tamari and cook for 1 minute more. Transfer the tempeh to a plate.
Aromatics: Heat 1 tablespoon olive oil or vegetable broth in the skillet over medium-high heat. Cook the onion, celery, and carrots for about 5 minutes, or until the onion is translucent. Add a dash of salt. Add the garlic and cook for 1 minute more.
Cook: Add the vegetable broth, potatoes, lentils, thyme, rosemary, bay leaves, and diced tomatoes. Cook for about 20 minutes, or until the potatoes are fork tender. Remove the rosemary and thyme sprigs and bay leaves. Stir in the tempeh crumbles, Worcestershire sauce, and remaining 1 tablespoon tamari. Season with salt and black pepper.

Notes

The tempeh in this recipe can be substituted for ½ cup more lentils or (8 ounces) pressed extra-firm tofu.
Simmering the tempeh beforehand is optional, but highly recommended. It removes any bitterness. Plus, it opens up its pores so it can more readily absorb the seasonings. Place the block of tempeh in enough water to cover by about 2-inches high. Bring the water to a gentle boil before reducing the heat. Simmer for about 3 minutes. Drain and set aside until cool enough to handle.
Storage: Refrigerate any remaining Tempeh Lentil Stew with Potatoes in an airtight container for up to 4 days. You can also freeze leftovers in a freezer-safe container for up to 3 months.

Nutrition